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Workout of the Day: Monday, 5.18.15

CFCC Rowing Seminar Sunday 5/24! It’s back! CFCC is hosting a two hour rowing seminar on Sunday, May 24th from 12-2pm to provide athletes with the tools to improve their skills and technique on the erg. The seminar will be led by a very experienced former national champion rower, and involve comprehensive instruction and breakdown […]

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Workout of the Day: Friday, 5.1.15

Goodbye Meg! Today and tomorrow will be Meg’s last two days with us at CFCC before she moves to Seattle to begin a new chapter in her journey. Please wish her well in her new adventures, and we look forward to watching the expansion of Iron & Spice, as well as future visits back to the Basement […]

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Workout of the Day: Friday, 4.24.15

Schedule Changes for the LBC Classic Reminder, please make sure you look at the Mindbody schedule this weekend. Today we will be holding AM classes only. At home workouts will be provided on Saturday and Sunday in lieu of the meet being held. We are encouraging all CFCC members to come by to spectate and support many awesome […]

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Workout of the Day: Sunday, 4.19.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball feet and calves for 3 minutes, KB mash adductors 1 min/side, partner assisted spiderman or wall quad stretch 1 min/side 3 Rounds: 15 air squats, 10 scap push ups, 5 scap pull ups CONDITIONING: In teams of 3 with one person working at a time, 1200m Relay Run w/med […]

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Workout of the Day: Friday, 4.17.15

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/Wall Quad stretch 1 min/side, Banded lat stretch 1 min/side 3 Rounds: 10 goblet squats, 10 glute bridges, 10 hollow rocks STRENGTH: A. Squat Clean @ 75% 1RM Clean x 2 reps x 2 sets, 80% x 1 rep x 2 sets B. Back Squat @ 65% x 5 […]

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Workout of the Day: Saturday, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]

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Workout of the Day: Wednesday, 4.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball/mash calves and bottom of feet 4 minutes 2 Rounds: 30ft bear crawl, 30ft crab walk, 10 goblet squats, 5 lateral goblet lunges/side, 5 scap pull ups STRENGTH: A1. Back Rack Reverse Lunge x 5/leg x 3 sets, Rest 30 seconds A2. KB Single Leg DL x 5/leg x […]

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Workout of the Day: Sunday, 3.29.15

WORKOUT OF THE DAY: MOVEMENT PREP: 3 minutes general roll foam and lax ball including t-spine, back of shoulders, upper trap and anywhere else that feels tight or sticky, 2 minutes of wrist/forearm stretching 30ft spiderman + OH reach, 30ft lateral lunge, 30ft slow bear crawl (opposite hand/leg move at the same time), 10 dead bugs […]

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Workout of the Day: Wednesday, 3.25.15

Last Week of the Open Tomorrow night we will be hosting the last Open Announcement party and head to head showdown. Stay tuned for an epic battle announcement between some familiar faces in the gym. The open theme for this Friday will be “CrossFit,” so break out your favorite pair of high socks, Reebok CrossFit […]

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Workout of the Day: Saturday, 3.21.15

COMPETITOR TEAM PRACTICE STRENGTH/CONDITIONING: Active Recovery 1K row @ 80% Rest 1:1 x3 OR A. High Hang Power Snatch – build to a tough single in 15 minutes B. Back Squat x 3 reps x 4 sets – based off feel + 5 Rounds 1 Rope Climb (legless if possible) 5 Squat Cleans (185/115#) 7 Burpee […]